Physical Workout of the Day:

• Every Minute on the Minute for 20 minutes complete:
  • 5 Box Jumps (12-24 inch box)
  • 10 Sit-Ups (with feet anchored)

Set a timer to go off every minute for 20 minutes. Every minute you will complete 5 box jumps and 10 sit-ups. If you are unable to complete the box jumps and sit-ups in any one of the minutes your penalty will be 5 burpees.

My Missed Rounds = 0 (24 inch box)

Shauna’s Missed Rounds = 0 (18-24 inch box)

Mental Workout of the Day:

3 Acts of Random Kindness…

Today’s process is to do 3 random things which benefit others. Acts of random kindness help bring energy, chi, prana back into our body systems. By giving freely to others we receive 10 fold from the universe as a whole.

These acts do not have to be outlandish, they can be as simple as opening the door for a stranger, complimenting someone on their eyes, or handing someone a pretty hand-picked flower. This process should simply be a way of getting out of our own way and helping uplift someone else in a genuine way.

 

Daily Affirmation:

“I believe you are literally the physical representation of Spirit. You are Spirit, witnessing and experiencing all the ups and downs of lif. And once you realize that, you become the conscious creator of your life, as has always been intended.”

You can see yesterday’s workout for a wonderful process to help manifest your desires 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…

Physical Workout of the Day:

• As Many Rounds As Possible in 15 minutes:
  • 7 Chest-to-Bar Pull-Ups or Pull-Ups or Inverted Rows
  • 7 Thrusters (15-45 lb dumbbells)
  • 11 Walking Lunges (15-45 lb dumbbells)

Shauna’s Rounds = 7 + 2 Walking Lunges (15 lb dumbbells)

My Rounds = 6 + 2 Thrusters (30-35 lb dumbbells)

Mental Workout of the Day:

Contemplation…

Today’s workout will be contemplation. This exercise can be akin to meditation in the process and the end result, however your mind will be much more active than in quiet meditation. Set a timer for 10-15 minutes and find a comfortable sitting or lying position. Close your eyes and consider a possible query you have been contemplating as of late. Bring this to the forefront of your mind and begin to look at this from a different perspective. Ask yourself why you are contemplating this. Ask yourself why this affects your life. Ask yourself why this is important to you. After you have done this, you can then ask if you can do something about this query. Is it possible to change what you are contemplating? If you are just contemplating the vastness of the universe, you can ask yourself, “why is the brilliance of the universe important to me?” When you have found that answer, ask yourself if it is truly important to your life. If it happens to be a discrepancy with a lover, friend, or acquaintance, do the same process. Just ask yourself these simple questions and see if they can’t shift your perspective if that is what you are searching for.

 

Daily Affirmation:

“I believe we have the ability to create our lives with the intention of our thoughts. I believe we create our lives. I believe the key is feeling Love.”

You can see yesterday’s workout if you would like a process to help manifest your desires more quickly 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…

Physical Workout of the Day:

• 7 Rounds of:
  • 7 Thrusters (45-135 lbs)
  • 7 Burpee Box Jumps

Mental Workout of the Day:

“Wouldn’t It Be Nice..” Game

Today’s mental workout will be focused on playing the “wouldn’t it be nice if…” game. Set a timer for 10 minutes and close your eyes. Say to your self, “Wouldn’t it be nice if…” and finish the sentence with what it is you are desiring. Play this as if you are imagining all the possibilities you have ever desired. Start with the things that you don’t have a lot of resistance against, such as “Wouldn’t it be nice if someone told me I had a nice smile.” Things that really you don’t have a lot of resistance against. As you do this, really feel what it would be like to have someone tell you that you have a nice smile. After you have begun to feel more uplifted move on to the things that you are REALLY desiring. You could say, “Wouldn’t it be nice if I met the perfect partner for me and had a nice conversation with them.” As you play this, remember that it is key to FEEL the feeling of being in the situation, experiencing what it is like to be in actual circumstance. Continue playing this until you are truly feeling better or until the timer goes off.

 

Daily Affirmation:

“Live every moment on purpose. Smile. Be Grateful. Love.”

You can see yesterday’s workout if you would like a process to help manifest your desires more quickly 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…

Physical Workout of the Day:

“DEATH BY…”

• Back Squats (45-135 lbs)

This workout is done on a continuously running clock. Start the timer and for the first 60 seconds do 1 back squat and rest the remaining time of that 60 seconds. When it hits the second minute (61-120) seconds do 2 back squats and rest the remaining time of that minute. When it hits the third minute (121-180 seconds) do 3 back squats and rest the remaining minute. The time stops when you can no longer do the amount of back squats required in the corresponding minute.

Shauna’s Rounds = 12 + 12 Reps (70 lbs)

My Rounds = 12 + 9 reps (105 lbs)

REST 5 MINUTES THEN:

“ANNIE”

• 50-40-30-20-10 reps of:
  • Double Unders or Singles (Double Reps)
  • Sit-Ups

My Time = 7:46

Shauna’s Time = 10:04

Mental Workout of the Day:

Visualizing Your Desires…

For today’s meditation we will practice putting ourselves in the place of already having achieved our desires. Seeing as that all of our realities are fully and truly just a manifestation of what is happening internally with us, we are going to aim to direct that reality into experiencing something magical.

You can set a 10 minute alarm for this or you can simply do it as long as you please. Finding either a comfortable laying or seated position, close your eyes and begin to imagine something that you have been thinking about recently, it could be a new relationship, better physical health, a better career path, but imagine yourself being in that situation. If at first this is difficult, say to yourself, “Wouldn’t it be nice if…” and follow with the desired situation until you are able to see yourself in the circumstance you are wanting. Once you are there, play with what it feels like to be in the relationship, or having the partner, or going to work at your desired career path. FEEL how wonderful it is to be living in the experience! Stay there as long as you like and/or move on to a new desired outcome. Once you feel complete, just sit or lay there for a few minutes and let it sink in to your consciousness. Feel how amazing it is to be living such a life. When you open your eyes, know that you have set an energetic wave in motion which is attracting the exact desires and manifestations into your life.

 

Daily Affirmation:

“Let the Light of your heart guide others home.”

You can see yesterday’s workout if you would like a meditation to connect with your heart and love yourself 🙂

You can contact me if you are interested in life coaching and personal training services I offer and I would love to hear from you…